In Part 2 of his 2-part series, FFS Gyms Intern, Thomas, challenges us to learn how to handstand during lockdown; Super Mario Bro style. Let's level up!
Over a two part series my aim is to challenge the community of FFS to learn how to handstand during lockdown.
Framing it as a real-life version of a computer game, I want you to reach the boss level of a free handstand. Unlike in the computer games, we can't just enter in a secret code to unlock new levels or skip ahead with additional powers. In the real-world, we need to build up our skills through consistent practice.
As I mentioned in Part 1, the handstand is a skill rather than a strength exercise. It requires time and consistency to develop. If you are a member of our Online Gym, then you should already be two weeks into the May Zoom Classes, Relative Strength programme and Movement & Mobility, which are focusing on handstand technique. So there are no excuses for having not gotten the practice in over the past few weeks.
Take a look back at the first blog post to remind yourself of the first four levels and how they work:
Level 1 - Pike Push Up
Level 2 - Monkey Stand
Level 3 - Headstand
Remember that consistency is the key here to enhancing our overall static and dynamic kinesthesia (movement) (Low, 2011).
Now that you have a few weeks under your belt, I want to introduce you to the more advanced levels, peaking at that coveted 'Boss Level' where we take on the Bowser of the Handstand World - the free handstand.
Level 4 - Forearm stand
Level 5 - Wall Handstand
Level 6 - One foot Wall Handstand
Boss Level - Free Handstand
This exercise progresses on the headstand by making the base of support smaller, thereby increasing the difficulty to execute it.
Cues
Requirement: 30s minimum before moving on. 60s is the aim.
Once against the wall, we really want to put our attention to our wrists. These are going to help us maintain that balance. So that when we come away from the wall we are not trying to swing our legs to achieve balance but rather using our wrists.
Cues
Requirement: 60s of good quality form.
Note - If someone was to take a picture of you from the side and draw a line through your ankles, knees, hips, shoulders and ears, they would all be in one straight line.
This exercise will help us understand our weight disruption a lot more. This is done through the centre of the hand. Using the fingertips and the palm of your hand to control where your bodyweight is.
Cues
Requirement: 5 reps of 10s holds
You’ve made it. The boss level, now all you have to do is defeat him and you win. Your boss is…. falling over. Although it’s easier said than done, it is vital that we minimise falling over in the handstand position. Now I know this will be difficult but by falling over we are telling the body it’s okay to bail out once we hit a sticking point.
The correct way, just like Al Pacino said in Any Given Sunday “we have to fight for every inch” and every position. This is especially true when we are learning a new skill. This fight will help us establish the strength and stability in the muscles to maintain that handstand position.
Cues:
Requirements: 30s minimum
And there you have it, you’ve done it. You’ve beat the boss and won the game, congratulatios. Now when someone asks if you have a cool party trick, pull off a handstand and you’ll leave the room jaw dropped.
Remember - If you get stuck on any level, don't get disheartened; just keep practicing.
This type of skill work takes time to develop but between this Super Mario Bro style handstand that I have set you and the various Zoom Classes we have on this month, I am confident that you will get to the final boss level.
Get the FFS experience from the comfort and safety of your own home. Our online classes are delivered through Zoom so your trainer can give you real-time feedback.
As with all FFS classes, these sessions will be progressively overloaded throughout the month.
We offer a number of plans, from 2 Class trial packs to monthly plans. Find out more at https://www.ffs.ie/online-gym/classes/